Regionals Team Selection Process
Hey guys with the Open/Regionals right around the corner, I wanted to explain a little about how we will select a team for Regionals this year (if we make it).
Open Performance:
This is hands down the most important aspect of the selection process. If you want to be on the team you'll need to be able to perform under pressure situations. During the Open we will have all athletes interested in competing on the team sign up under CrossFit Westchester (White Plains). Based on your placement amongst the Northeast Region & world we will assign you a ranking. We won't use a custom gym leader board, but actually compare you to others in the world to see where you stand as this will be a more accurate representation of how you stack up against others outside of our small pond. The goal for athletes is to place as high as possible as we will be giving athletes a ranking from 1-10 (or however many people are interested in doing the team) with 1 being the best possible score you can have. Your score will be based on the entire open, not a week by week basis so it pays to be a generalist not a specialist. There will be separate guys and girls rankings. Once the opens are done, and we have our rankings we will move into test 2. Test 2 will be a Regionals simulation weekend. I will outsource a coach friend of mine to program a Saturday and Sunday event for anyone interested in competing. This is not debatable once I select the weekend I expect people to change their plans to make this. Unlike the open, this test will be more high skill and heavier to simulate Regionals. Your score/ranking going into this competition will be based on how you did during the 5 weeks of the open. After the weekend is done, and participants have completed the Regionals simulation weekend, the 3 men, and 4 women with the lowest total points will be selected as Team CFW. Three men, because I will take the fourth spot, and 4 women -- alternates and game day athletes will be selected based on the workouts which are released. This is the fairest way to go about selecting a team. It's not based on who I like or who I'm friends with but frankly who steps up to the fucking plate. Although we didn't place as high as I would've like at October Milford Mayhem I saw ALOT of our athletes step up to the plate which got me really fired up. I'm training like a mad man again in order to post the best possible score I can to help improve our chances of making a team. Obviously I along with everyone else knows this is a team effort so my score alone doesn't mean anything. Who else is fired up? Let's get after this shit and punch a ticket for our community.
CG
Open Performance:
This is hands down the most important aspect of the selection process. If you want to be on the team you'll need to be able to perform under pressure situations. During the Open we will have all athletes interested in competing on the team sign up under CrossFit Westchester (White Plains). Based on your placement amongst the Northeast Region & world we will assign you a ranking. We won't use a custom gym leader board, but actually compare you to others in the world to see where you stand as this will be a more accurate representation of how you stack up against others outside of our small pond. The goal for athletes is to place as high as possible as we will be giving athletes a ranking from 1-10 (or however many people are interested in doing the team) with 1 being the best possible score you can have. Your score will be based on the entire open, not a week by week basis so it pays to be a generalist not a specialist. There will be separate guys and girls rankings. Once the opens are done, and we have our rankings we will move into test 2. Test 2 will be a Regionals simulation weekend. I will outsource a coach friend of mine to program a Saturday and Sunday event for anyone interested in competing. This is not debatable once I select the weekend I expect people to change their plans to make this. Unlike the open, this test will be more high skill and heavier to simulate Regionals. Your score/ranking going into this competition will be based on how you did during the 5 weeks of the open. After the weekend is done, and participants have completed the Regionals simulation weekend, the 3 men, and 4 women with the lowest total points will be selected as Team CFW. Three men, because I will take the fourth spot, and 4 women -- alternates and game day athletes will be selected based on the workouts which are released. This is the fairest way to go about selecting a team. It's not based on who I like or who I'm friends with but frankly who steps up to the fucking plate. Although we didn't place as high as I would've like at October Milford Mayhem I saw ALOT of our athletes step up to the plate which got me really fired up. I'm training like a mad man again in order to post the best possible score I can to help improve our chances of making a team. Obviously I along with everyone else knows this is a team effort so my score alone doesn't mean anything. Who else is fired up? Let's get after this shit and punch a ticket for our community.
CG
10/24/2014
A. Snatch - 5 singles @ 90-95%
B. C&J - 5 singles @ 90-95%
C. Back Squat - 5 singles @ 91%
+
For time:
30 Squat Cleans 225/135
B. C&J - 5 singles @ 90-95%
C. Back Squat - 5 singles @ 91%
+
For time:
30 Squat Cleans 225/135
10/23/2014
6 sets:
350m Row
30 Double Unders
15 Burpees
rest 3 minutes
+
Optional Accessory Work:
A. Strict Pull-Up 3 x Max Reps rest as needed
B. Strict Push-Up 3 x Max Reps rest as needed
C. Pendlay Barbell Row 5, 5, 5, 5, 5 rest as needed
350m Row
30 Double Unders
15 Burpees
rest 3 minutes
+
Optional Accessory Work:
A. Strict Pull-Up 3 x Max Reps rest as needed
B. Strict Push-Up 3 x Max Reps rest as needed
C. Pendlay Barbell Row 5, 5, 5, 5, 5 rest as needed
10/22/2014
Rest Day
We are coming into the last couple weeks of this phase before we TEST. Than we will be hitting the conditioning really really hard. Who is still following this blog anyway? Please comment here.
We are coming into the last couple weeks of this phase before we TEST. Than we will be hitting the conditioning really really hard. Who is still following this blog anyway? Please comment here.
10/21/2014
A. Push Press 4 x 3 @ 87% rest 2:30
B. Deadlift Every 2 minutes x 8 minutes
8 @ 55%
6 @ 70%
4 @ 85%
2 @ 90-95%
+
3 sets:
Run 500m
40 UB Wall Ball Shots
30 Toes to Bar (10 quick sets of 3)
20 Burpee Pull-Ups (Jump to a High Pull-Up Station)
rest 1:1
B. Deadlift Every 2 minutes x 8 minutes
8 @ 55%
6 @ 70%
4 @ 85%
2 @ 90-95%
+
3 sets:
Run 500m
40 UB Wall Ball Shots
30 Toes to Bar (10 quick sets of 3)
20 Burpee Pull-Ups (Jump to a High Pull-Up Station)
rest 1:1
10/20/2014
A. Snatch - 1 Rep EMOM x 12 - 80-85%
B. C&J - 1 Rep EMOM x 12 - 80-85%
C. Front Squat 4 x 3 @ 87% rest 3 minutes
D. Reverse Hypers 3 x 10 reps rest 60 seconds
E. X-Band Walk 3 x 40 reps in each direction
F. Back Extensions 3 x 10 @ 2013 (add weight to last week)
B. C&J - 1 Rep EMOM x 12 - 80-85%
C. Front Squat 4 x 3 @ 87% rest 3 minutes
D. Reverse Hypers 3 x 10 reps rest 60 seconds
E. X-Band Walk 3 x 40 reps in each direction
F. Back Extensions 3 x 10 @ 2013 (add weight to last week)
Subscribe to:
Posts (Atom)